Group Fitness Trainer Belmont Boot Camp 6/28/14- Saturday Tough Mudder Challenge

Group Fitness Trainer Belmont Boot Camp 6/28/14-  Saturday Tough Mudder Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.      Supine Horizontal Scissors on Elbows  *Count as a group (1-2-3-1à 1-2-3à2) *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Raise or  lower legs to alter intensity *3B’s

2.     Rocking Bridge with Leg Ext. *Elevate upper body, butt and lower body off ground *Attempt to extend leg for 5s and switch *Drop hips to ground as needed and come back up *If wrists hurt do normal supine bridge *3B’s

3.     Supine Sit-Ups *Elbows to thighs *3B’s *Avoid pulling on neck *Hands to sides of head

Phase 3: *Review WOD below for Phase 3. Perform each movement as a group for 5 reps. After review boot campers immediately transition to WOD with a partner or small group. They can get water at any time on their own.

Perform the following exercises in any order for 35 minutes as fast as possible with good form. Have the campers say the round number after each completed round.

1.     SB Jog/Walk- Fence and back  *Hold SB any way you can

2.     MB Wall Ball: 10 *Push press ball into targets-legs are the key- get down to 90 degrees *Keep Elbows In *Use heavy ball

3.     TRX Rows: 10 *3B’s

4.     Prisoner Walking Lunges: 10 each leg *3B’s *Sandbag as tolerated

5.     Rip Trainer Squat with Chest Press: 10 *Legs help the arms *Relax Shoulders * Shoulders Back & Down 3B’s

6.     Sled Pull – Fence and back  *Pull each other or add weight to sled

7.     Equalizer Over-Unders: 10 Total

8.     Glider Truck Push *Hands on Gliders *3B’s: 1x each length of the roof

9.     Cargo Net- Around the world: 1x around the net

Circle Time- Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.